WELCOME TO WEEK 3!
Hello and welcome to Week 3!
You have complete 2 weeks of the program and you should be proud of yourself. You have been following a fitness program and improve your nutrition consistently throughout, and you are learning habits to keep this this going for the long-term! I’ll be launching your workouts on Workout Labs soon, but until then, watch this video to see what the changes will be for this week.
Workouts for the Week:
Walk/run: Run portion is moving up to 3 minute intervals. Try keep a constant effort throughout the run portions. If you fin it hard to breath, slow down and try to relax your body. Relaxing allows the the body to send blood (and oxygen) to the muscles that are working more effectively! When running focus on small goals, and not the overall workout, this will make it seem easier and more manageable. For example, focus on 1 minute at a time, or running to the next telephone pole. Good luck and push through!
Quick Hitter: Your exercises are slightly changing again. This week, we are moving on to walking lunges. This mimics the running motion much more, giving you better range of motion and overall strength of your running muscles. As with any new exercise, take it easy at first and feel the proper motion. Having good form is a key component to getting results.
Fitness Strategy: 3 Common Mistakes Weight Loss Mistakes
Most people fail in their journey with fitness because of 3 reasons. By knowing these common pitfalls you can greatly improve your results, lower the amount of setbacks and achieve the results you want. The 3 pitfalls are:
- Quitting in the dip
- Doing too much, too early
- Not having a system
The Dip: I’ll save you the read and tell you what matters for you. When starting a habit, most people quit because they haven’t seen any or enough results yet. Quitting is rationalized by saying something like “I might as well go back to my old ways and enjoy themselves at least, because this X(diet etc) doesn’t work for me.” This is the dip. The dip is where you are giving effort, but no results have come, yet. It sucks. It feels like it’s not worth it. This is when you need to keep going, soon enough you’ll be over the dip and getting all the results you want.
A good trick I use is to remind myself that eating well and working out consistently, no matter what the exercise, will always give long-term results. If you were to continue to do this lifestyle for years what would you look like then? If the answer is healthy and in shape, then keep doing it, regardless of short-term success.
Too Much Too Early: The second thing that plagues people from reaching their fitness goals is injury or illness. How are people are risk? When people finally get motivated to start a fitness habit, the next logical jump is to push as hard as you can in each workout. As in (workout intensity = results), but the real equation is (consistent effort x workout intensity = results). You need both to make results. This is why it is imperative to reduce injuries and illness as much as possible when starting out. Oh you will get hurt/sick and lose your consistency, and never see results.
You can increase your consistency by lowering your workout intensity. In fact, that’s the goal. To only do the minimum amount of intensity required (in the running workouts) to achieve the muscle stress level that requires it to adapt. Therefore, the real equation is more like this (consistency x minimum required workout intensity = results)
When first starting out, it takes very little intensity to make stress on your muscles. You must hold back to ensure you don’t strain anything.
Not Having A System: A system is what allows you to stick with a new habit. This course is a system, so you don’t need to worry too much. A system is a combination of your workout plan (knowing what to do), and a trigger to tell you when to do it (your personal calendar). As you go through, you’ll continue to refine and improve what works for you and your specific needs.
As I said in the video, making fitness program that doesn’t focus on what we eat really misses the big picture to overall health. Eating healthy doesn’t have to be hard, especially if we focus on one change at a time. That’s why completing the nutrition challenges will be so powerful and effective. You can focus on one thing until you learn it and it becomes apart of your life. No more getting overwhelmed and quitting.
This week’s challenge is “The Clean Snack”. For this entire week, anytime you want to eat something in-between meal (breakfast, lunch, and dinner), you will eat fruit.
What kinds of fruit? Any kind that you enjoy. Bananas, apples, peaches, pears, grapes, and the list goes on!
My favourite would be bananas to snack on, I find they fill me up the most and are usually the cheapest fruit to buy too!
Tips for this challenge:
Have enough fruit! Ensure you go to the grocery store and buy enough fruit to get you through this. If you run out, you’ll find the challenge difficult in those moments when your hungry and you have to drive all the way to the store to get more fruit, you’ll probably justify having something that available (easy always wins).
Eat the fruit in whole form to feel more full from it. That means not blending it, as that removes some of the fiber and you’ll find it has less hunger fighting power this way.